Actually, this is not a joke!

Because if you lose weight on an empty stomach,

Then losing weight will inevitably enter

The infinite cycle of hunger-gluttony-hunger

So lose weight correctly

You still have to eat!

Choose the right food and lose weight happily.

Fat friends all know that the most important thing to lose weight is to create a calorie difference, so that the calories consumed are greater than the calories consumed. So many people are keen to calculate the calories of food when losing weight, but can you really lose weight by only calculating the calories of food?

In this case, AmandaMeixner, a nutrition blogger on INS, showed it with pictures. Is there a big difference in the contrast of different food choices during weight loss? A set of pictures says it all.

Why is there such a big difference between eating enough and not eating enough food with the same calorie? This is because you neglected:

The satiety of food

The satiety here refers to the satiety when eating; And you can't be hungry for a long time after eating, that is, you can resist hunger!

Studies have shown that foods that make people feel full usually have four characteristics:

Protein content is high.

Studies show that foods with high fat content are not as full as those with high fat content in protein, such as beans, seafood and aquatic products, milk eggs and lean meat.

High cellulose content

Cellulose has a large proportion, which obviously fills the stomach cavity after eating, and it takes a long time to digest, which is not only easy to produce satiety, but also lasts for a long time.

High content of unsaturated fatty acids

This fatty acid helps to maintain a constant feeling of fullness. Studies show that people who love fish are more likely to be full and less likely to be hungry than those who love beef. In addition to fish, unsaturated fatty acids are high in beans, grains and nuts.

Rough, large particles, high hardness.

Scientists made a study with different breads and cakes with the same energy. Bread with rough processing and hard chewing is more likely to make people feel full and last longer. Bread with soft and delicate taste is not easy to make people feel full, and even if it is full, it can only last for a short time. This is not only related to components such as cellulose, but also related to food volume and chewing times.

So, which foods are full?

Take a look at the list ~

List of satiety foods

The researchers distributed food equivalent to 240 calories to the subjects. In the next 120 minutes, the satiety score was obtained every 15 minutes, and the satiety index (SI) was calculated. Among them, the SI score of white bread is 100, and the SI score of other foods is expressed by the percentage of white bread.

Knocking on the blackboard: SI value: namely satiety index, the higher, the higher.

Dinner list

SI value of 65438 +0 steamed potato: 323

Potatoes are rich in resistant starch, which can enhance satiety. Compared with other starchy foods, potatoes can delay hunger by two to three times, so it is a good choice as a staple food.

No.2 oatmeal SI value: 209

Oats are rich in dietary fiber, mainly β-glucan, which can significantly delay gastric emptying, promote gastric dilatation and stimulate vagus nerve to transmit satiety signals.

SI value of No.3 whole wheat bread: 157

Whole wheat bread refers to bread made of wheat flour without peeling and finishing. Although whole wheat bread has high calories, the total amount of effective calories is less. Because of its strong satiety, the total consumption will be greatly reduced, which can reduce the intake of starch and high sugar components.

SI value of No.4 brown rice: 132

Japanese research has proved that the glycemic index of brown rice is much lower than that of white rice. Eating the same amount of brown rice will make you feel full, which will help control your food intake and help obese people lose weight.

SI value of No.5 spaghetti: 1 19

The raw material of pasta comes from durum wheat, which has higher protein content, stronger satiety and lower GI value than ordinary wheat, and is more suitable for eating during weight loss.

The total calories of the whole day are reduced during the process of losing weight.

Hunger is easy to cause between meals.

Choose the right snacks at this time.

It will help you last until the next meal.

Snacks list

No.65438 +0 orange SI value: 202

Oranges are the champion of satiety among fruits. Compared with oranges, medium-sized bananas have equal calories and a stronger sense of fullness.

SI value of No.2 apple: 197

Apple is one of the few fruits containing gum, which will slow down digestion and absorption. After eating the whole apple, the stomach emptying is slower than that of puree or juice, so there is a stronger feeling of fullness.

SI value of No.3 grape: 162

Grapes are low in calories, almost free of fat, and provide a small amount of satiety fiber. If you want to lose weight but love sweets, you can choose grapes to have a mouth addiction, but don't be greedy ~

SI value of No.4 egg: 150

American scientists call eggs "natural anorexia patients" because eggs can delay the emptying of the stomach and increase the feeling of fullness after meals. Protein and fat in eggs can provide sustained and stable energy, and make the stomach full for a longer time.

SI value of No.5 banana: 1 18

Banana is simply a little expert in supplementing energy. It is rich in dietary fiber, which not only makes you feel full, but also promotes intestinal peristalsis.

Eat all these quickly.

Add it to your daily diet ~

Of course!

Also remember the daily food mix.

We must ensure a balanced nutrition.

This kind of weight loss can be effortless and effective!